CrossFit Adelphos – CrossFit

Warm-up

Warm up 3 (No Measure)

20 RING ROWS

30 2-WAY BAND PULL APARTS

10 INCH WORMS

16 LUNGES (TOTAL)

15 SIT UPS

**2 ROUNDS**

Weightlifting

Deadlift (Starting at 75%)

5-5-3-3-3

Deadlifts

You may go up in weight as you feel comfortable.

Metcon

Metcon (Time)

With a partner split however you like

2 Rounds

60 Wallballs (20,14)

50 Box Jumps (24,20)

40 DB Snatches (50,35)

30 Cal Bike

20 1-Arm Devils Press

10 Goblet Lunges

Time Cap: 25 Minutes